Curejoy Expert Claude Butler Explains:
Eating right during pregnancy goes a long way for the health of the child and mother. Knowing and understanding what foods to eat and what to avoid can help you make good choices for promoting good health as well.
Foods to include during pregnancy:
According to Ayurveda these foods should be included in your diet, during pregnancy:
– Drinking at least two glasses of plain milk or milk flavoured with cardamom, ginger, and almonds can be very beneficial for the developing foetus.
– Also, adding herbs to your milk like shatavari can be very favourable for your baby.
– Your diet should include fresh fruits such as mango, peach, coconut, etc.
– You can also take priorities on vegetables such as squash, parsley, and sweet potato.
– Drinking plenty of water and fruit juices are very crucial during pregnancy due to its innumerable advantages.
Other foods to eat during pregnancy include:
– Folic Acid/ Vitamin B9: The CDC (Centre For Disease Control) recommends about 400 micrograms of folic acid every day before one month and during the pregnancy. Fortified cereals are the best sources of folic acid. You can also find it in dark green leafy vegetables like spinach, fruits like oranges, pulses and more.
– Iron rich food: Have good servings of dark green vegetables like spinach, broccoli, and beetroots. As it contains iron that helps in maintaining the haemoglobin level which plays a major role in the organ and cell development of your baby.
– Vitamin rich fruits: Eat plenty of fruits they are a very good source of Vitamins A and C, fiber and potassium. Fruits like melons, berries and citrus fruits contain plenty of vitamin C.
– Meat and poultry: Foods from this group are good sources of protein, iron zinc and vitamin B.
– Oils and fats: Oils and fats are needed for the growth and brain development of the growing baby.
Foods to avoid during pregnancy:
– Alcohol: There is a higher risk of stillbirth and miscarriages in mothers who are into alcohol; hence, it is advisable to avoid alcohol entirely for the well-being of the child.
– Seafood high in mercury: The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advice pregnant women to avoid Swordfish, Shark, King mackerel, and Tilefish. The 2010 Dietary Guidelines for Americans recommend only two average meals of seafood a week for pregnant women.
– Refrigerated, raw and uncooked seafood: These foods include sushi, scallops, and clams.
– Undercooked meat, poultry and eggs: As these could increase the risk of bacterial food poisoning.
– Unpasteurized foods: Such as soft cheeses, blue cheeses, etc. as the consumption of these products could eat to food-borne illness.
– Excess caffeine: Excessive caffeine intake is associated with miscarriages and also it has an effect on your baby’s heart as caffeine can cross the placenta.
– Herbal teas: Avoid drinking herbal tea, unless these are specifically for pregnant women or if your doctor has given a approval for it.
– Unwashed fruits and vegetables: Thoroughly wash all raw vegetables and fruits before eating, to eliminate any harmful bacteria.
Women who need a special diet, such as Vegetarian, Gluten-free, Lactose intolerant may talk to their dietician or doctor for carefully planning their meals to make sure that they get the required nutrition and a balanced diet.